Okay boys and girls, the dog days of Summer are upon us, and our motivation to shape up has shipped out. So what to do stay the course?

Welcome to my Midsummer Workout!

This simple, yet highly effective routine is designed to provide just the right amount of volume and intensity to help you cope with the intense heat many of us experience this time of year.

It's structured as a 3-day per week program. It can stand alone or be integrated into a variety of programs. If unable to complete a workout, or a workout week, simply repeat until you can complete both segments.

Remember, work at your own pace, and consult a physician before starting out if you are currently inactive. 

Need help learning kettlebell technique. I offer an online kettlebell course to help you out. 

MIDSUMMER WORKOUT

Week One
Day 1
Segment A: 10 Minute 1-Arm LongCycle / 1 MPH / Goal 8 RPM
Segment B: Bike Kick / Shoulder Bridge / Push Up / Plank
Set timer for 2 minutes, perform each move for 30 seconds. Complete 1 round.

Day 2
Segment A: 10 Minute Jerk / 1 MPH / Goal 12 RPM
Segment B: Air Squat / Step Ups / Good Morning / Standing balance on one leg
Set timer for 2 minutes, perform each move for 30 seconds. Complete 1 round.

Day 3
Segment A: 10 Minute Snatch / 1 MPH / Goal 14 RPM
Segment B: Push Up Ladder 10 to 1

Week Two
Day 1
Segment A: 10 Minute 1-Arm LongCycle / 1 MPH / Goal 9 RPM
Segment B: Bike Kick / Shoulder Bridge / Push Up / Plank
Set timer for 4 minutes, perform each move for 30 seconds. Complete 2 rounds.

Day 2
Segment A: 10 Minute Jerk / 1 MPH / Goal 14 RPM
Segment B: Air Squat / Step Ups / Good Morning / Standing balance on one leg
Set timer for 4 minutes, perform each move for 30 seconds. Complete 2 rounds.

Day 3
Segment A: 10 Minute Snatch / 1 MPH / Goal 15 RPM
Segment B: Push Up Ladder 10 to 1 / 1 to 6

Week Three
Day 1
Segment A: 10 Minute 1-Arm LongCycle / 1 MPH / Goal 10 RPM
Segment B: Bike Kick / Shoulder Bridge / Push Up / Plank
Set timer for 6 minutes, perform each move for 30 seconds. Complete 3 rounds.

Day 2
Segment A: 10 Minute Jerk / 1 MPH / Goal 16 RPM
Segment B: Air Squat / Step Ups / Good Morning / Standing balance on one leg
Set timer for 6 minutes, perform each move for 30 seconds. Complete 3 rounds.

Day 3
Segment A: 10 Minute Snatch / 1 MPH / Goal 16 RPM
Segment B: Push Up Ladder 10 to 1 / 1 to 8


Week Four
Day 1
Segment A: 12 Minute 1-Arm LongCycle / 1 MPH / Goal 10 RPM
Segment B: Bike Kick / Shoulder Bridge / Push Up / Plank
Set timer for 8 minutes, perform each move for 30 seconds. Complete 4 rounds.

Day 2
Segment A: 12 Minute Jerk / 1 MPH / Goal 16 RPM
Segment B: Air Squat / Step Ups / Good Morning / Standing balance on one leg
Set timer for 8 minutes, perform each move for 30 seconds. Complete 4 rounds.

Day 3
Segment A: 12 Minute Snatch / 1 MPH / Goal 16 RPM
Segment B: Push Up Ladder 10 to 1 / 1 to 10
_________________________
MPH = minute per hand
RPM = reps per minute

For more practical, effective workouts, visit my website at kbgym.com. I also offer an online kettlebell course if you need help with the kettlebell segments of the above routine.